Summer Produce Guide: What’s In Season June, July & August

Your guide to which fruits & veggies are in season. You can enjoy fruits or veggies year-round by using fresh, frozen, canned, dried, and 100% juice!

Tips For Shopping Seasonally

Summer is here and so are delicious seasonal fruits and veggies just waiting to be eaten. Eating seasonal produce benefits the local community and the economy;…

Read the story

What’s In Season In Summer?

When thinking about summer produce, you might automatically think about enjoying fresh slices of watermelon by the pool; cutting ripe tomatoes and crunchy cucu…

Read the story

Anaheim Chile

Choose bright green, glossy peppers. They should feel firm to the touch and be free of soft spots, abrasions, and bruises. Nutrient Content Claims Cholester…

Apricots

Low fat, saturated fat free, cholesterol free, sodium free, excellent source of vitamin A and vitamin C, good source of potassium and fiber.

Armenian Cucumber

Look for light green fruit, about 12-15 inches in length, that is firm to the touch. Avoid fruit with bruises and abrasions. Nutrient Content Claims Fat fre…

Vegetable Tortellini Soup

Fresh, frozen and canned veggies all play a role in making this soup easy on the budget and perfect for your heart health. Each serving provides an excellent s…

See the Recipe

Asian Pears

Select the most fragrant and unbruised fruit with little to no brown spots. Ripe Asian pears are hard and do not soften (unlike traditional pears). They are re…

Beets

Beets are available fresh and canned for good nutrition and convenience. If selecting fresh, choose beets with firm, smooth skins and non-wilted leaves if stil…

Bell Peppers

Bell Peppers are available fresh, frozen and canned for good nutrition and convenience. If selecting fresh, choose firm, brightly colored peppers with tight sk…

Black Crowberry

Choose firm, plump, dry crowberries that are dusty blue to black in color and uniform in size. Nutrient Content Claims Low in fat, Saturated fat free, Choles…

Black Currants

Select dry, firm, and well-shaped currants. Avoid containers of berries with juice stains (may be a sign that the berries are crushed and possibly moldy). Nu…

Blackberries

Blackberries are available fresh and frozen for good nutrition and convenience. If selecting fresh, choose blackberries that are shiny and not bruised or leaki…

Blueberries

Blueberries are available fresh, frozen, canned and dried for nutrition and convenience. If selecting fresh, choose firm, plump, dry blueberries with dusty blu…

Boysenberries

Choose boysenberries that are shiny, plump, and firm. Avoid berries that are bruised or leaking. Nutrient Content Claims Fat free, Saturated fat free, Choles…

Breadfruit

The skin should be thick and warty with a bright green skin. Choose breadfruits with no blemishes. Nutrient Content Claims High in fiber, High in vitamin C,…

Butter Lettuce

Avoid butter lettuce heads with wilted leaves. Nutrient Content Claims Fat free, Cholesterol free, Sodium free, High in vitamin A, Good source of vitamin C…

Cantaloupe

Choose fragrant, symmetrical cantaloupes, heavy for size with no visible bruises and yellow or cream undertone. Stem end should give to gentle pressure. Nutr…

Casaba Melon

Choose casaba melons that are heavy for their size and free of bruises. Nutrient Content Claims Fat free, cholesterol free, very low sodium, low calorie, an…

Cherry Clafouti

This drool-worthy recipe packed with fresh cherries will be the cherry on top of your day. Enjoy!

See the Recipe

Champagne Grapes

Choose plump, firm grapes that are firmly attached to the stem. Nutrient Content Claims Fat free, saturated fat free, cholesterol free and sodium free. S…

Chayote Squash

Choose firm chayote with smooth, unblemished skin. Refrigerate chayote squash in plastic bag for up to a month. Rinse before using. Fat free, c…

Cherries (Sweet)

Sweet cherries are available fresh, frozen, canned and dried for good nutrition and convenience. If selecting fresh, choose firm, red cherries with stems attac…

Za’atar Spiced Dandy® Super Sweet Corn

See the Recipe

Cherries (Sour)

Sour cherries are available fresh, frozen, canned and dried for good nutrition and convenience. If selecting fresh, choose cherries that are clean, bright,…

Rainier Cherries

Select firm, red cherries with stems attached. Avoid soft, shriveled or blemished cherries. Refrigerate cherries for up to 10 days.

Corn

Sweet corn is available fresh, frozen and canned for good nutrition and convenience. If selecting fresh, choose ears with green husks, fresh silks and tight ro…

Crenshaw Melon

Select melons with a rich, golden-pink flesh. The skin should be golden and have a waxy texture. The fruit produces a rich melon aroma at the peak of ripeness.…

Crookneck Squash

Look for small- to medium-sized squash, no bigger than 8 inches around. Choose squash that is firm and feels heavy for its size. The skin should be even colore…

Cucumber

Choose firm, cucumbers with dark green color, heavy for size. Varieties to Explore Armenian Cucumber Nutrient Content Claims Fat free, Saturated fat free,…

Durian

Choose a durian fruit with a firm stalk that is free from holes or bruises. Nutrient Content Claims Saturated fat free, Cholesterol free, Sodium free, Good s…

Eggplant

Choose eggplants that are heavy for their size and without cracks or discolorations. Varieties to Explore Chinese Eggplant Nutrient Content Claims Low calo…

Elderberries

Select berries that are firm and have a deep color. Avoid berries that are decaying, mushy, or bruised. Nutrient Content Claims Low in fat, Saturated fat fre…

Endive

Select endive heads that are crisp and bright green. Avoid heads with wilted or browning leaves. Varieties to Explore Belgian Endive Nutrient Content Clai…

French Beans

Look for bright and crisp beans. Avoid soft, bruised, or severed beans. Nutrient Content Claims Excellent source of fiber, vitamins B1 and B6, folate, magne…

Fresh Figs

Select figs that are clean and dry, with smooth, unbroken skin. The fruit should be soft and yielding to the touch, but not mushy. Nutrient Content Clai…

Galia Melon

The melon should be firm with a sweet fragrance. When selecting a ripe melon, press the end opposite of the stem. If ripe, it will yield with little pressure.…

Garlic

Choose garlic that is plump, dry and firm. Fresh garlic should be white to off-white. Nutrient Content Claims Fat free, Saturated fat free, Cholesterol free,…

Grape Tomatoes

Tomato skins should be bright in color and tight (not wrinkled). Grape tomatoes should also be firm to mostly firm when gently squeezed. The fruit should also…

Grapefruit

Grapefruits are available fresh, canned and as 100% juice for good nutrition and convenience. If selecting fresh, choose grapefruits with thin, smooth, firm, b…

Grapes

Grapes are available fresh, dried and as 100% juice for good nutrition and convenience. If selecting fresh, choose plump, firm grapes firmly attached to the st…

Green Beans

Green beans are available fresh, frozen and canned for good nutrition and convenience. If selecting fresh, choose well colored beans that snap easily when ben…

Green Soybeans (Edamame)

Edamame are available fresh, frozen and dried for good nutrition and convenience. If selecting fresh, choose beans that are crisp and free from blemishes. �…

Hearts of Palm

Hearts of Palm are available fresh or canned for good nutrition and convenience. If selecting fresh, choose moist, intact hearts of palm that are unblemished.…

Honeydew Melon

Choose well shaped honeydew melons that are nearly spherical. Should have a waxy, firm, not fuzzy, surface and feel heavy for size. Color…

Jackfruit

Jackfruit is available fresh and frozen for good nutrition and convenience. If selecting fresh, a few days before the fruit is ripe, jackfruit will give off a…

Jalapeno Peppers

Choose firm, smooth chilies. “Stretch marks” often indicate hotter peppers. Varieties to Explore Anaheim Chile Hungarian Wax Pepper Serrano Chili Pep…

Key Limes

Choose key limes with smooth, yellowish-greenish, shiny skin that are heavy for their size. Nutrient Content Claims Fat free, saturated fat free, cholestero…

Lima Beans

Choose dried beans or beans canned with less sodium. Select dried beans that are dry, firm, clean, uniform in color and not shriveled. Nutrient Content Claim…

Lime

Choose limes with smooth, shiny skin, heavy for size. Varieties to Explore Kaffir Limes Key Limes Nutrient Content Claims Fat free, Saturated fat free, C…

Loganberries

Choose loganberries that are shiny, plump and firm. Avoid berries that are bruised or leaking. Nutrient Content Claims Fat free, saturated fat free, choleste…

Longan

Ripe longans will have an intense tan color. Choose longans that are firm and free of bruises and blemishes. Nutrient Content Claims Fat free, Saturated…

Loquat

Choose loquats with smooth, firm, unbroken skin free of bruises and blemishes. Some loquats may have a brown, freckled surface. Nutrient Content Claims Fat f…

Lychee

Choose lychees with red shells that are heavy for their size. Brown patches indicate sweeter fruit. Nutrient Content Claims Low in fat, Cholesterol free, Sod…

Nectarine-Blueberry Crisp

Coconut sugar offers a slight hint of caramel to this version of the classic crisp; substitute with brown sugar if you prefer.

See the Recipe

Manoa Lettuce

Avoid lettuce heads with wilted leaves. Nutrient Content Claims Fat free, saturated fat free, cholesterol free, low in sodium, low in calories, a good sourc…

Mulberries

Choose mulberries that are shiny, plump and firm. Avoid berries that are bruised or leaking. Nutrient Content Claims Low in fat, Low in sodium, Saturated fat…

Nectarine

Choose firm nectarines with smooth skin. Nutrient Content Claims Low in fat, Saturated fat free, Cholesterol free, Sodium free, Good source of vitamin C …

Crispy Roasted Okra

Switch up your weeknight side dish game with this oh-so-delicious (and easy!) recipe.

See the Recipe

Okra

Okra is available fresh or canned for good nutrition and convenience. If selecting fresh, choose brightly colored firm pods. Nutrient Content Claims Fat free…

Ong Choy Spinach

Look for moist green leaves. Avoid dark, dry, or bruised leaves. The stems should be green and crisp. Nutrient Content Claims Fat free and cholesterol free,…

Passion Fruit

Ripe passion fruit has wrinkled skin; purple passion fruit may have brown areas. Nutrient Content Claims Fat free, Cholesterol free, Very low sodium, Low in…

Summertime Chicken Tacos With Peach Slaw

Nothing says summer like a refreshing fruit and veggie slaw. Adding nonfat Greek yogurt adds a bit more “nutritious” to this delicious meal.

See the Recipe

Peach

Peaches are available fresh, frozen and canned for good nutrition and convenience. If selecting fresh, choose peaches with firm, fuzzy skins that yield to gent…

Peas

Peas are available fresh, frozen and canned for good nutrition and convenience. If selecting fresh, choose firm, bright green, medium-sized pods with no signs…

Persian Melon

Persian melons when ripe have a light green color under the net, the blossom ends begin to soften and the flesh has a tinge of orange. Nutrient Content Claims�…

Plum

Plums are available fresh and dried for good nutrition and convenience. If selecting fresh, choose plump plums with smooth skins. Avoid bruises and soft spots.…

Radish

Choose smooth, brightly colored radishes. Attached tops should be green and fresh looking. Varieties to Explore Black Radish Daikon Radish Nutrient Content…

Raspberries

Raspberries are available fresh, frozen and dried for good nutrition and convenience. If selecting fresh, choose dry, plump, firm raspberries. Avoid wet�…

Rose Apple

Rose apples bruise easily. Look for fruit firm to the touch without bruises, cuts, or abrasions. Nutrient Content Claims Saturated fat and cholesterol free…

Sapodilla

Choose a smooth fruit with intact skin that has no cracks, bruises or wrinkles. Once ripe, the fruit yields to gentle thumb pressure. Nutrient Content Claims…

Sapote

Select hard fruits free of blemishes or bruises. Nutrient Content Claims Low in fat, Low in sodium, Low in saturated fat, Cholesterol free, High in fiber, Hi…

Strawberry Banana Smoothie Bowl

A delicious spin on a traditional smoothie and a great breakfast bowl option.

See the Recipe

Shallots

Shallots should be firm and heavy and have dry, papery skins. Avoid any signs of moisture, green shoots, or dark spots. Nutrient Content Claims Fat free, Sat…

Strawberries

Strawberries are available fresh, frozen and dried for good nutrition and convenience. If selecting fresh, choose shiny, firm strawberries with a bright red co…

Sugar Apple

Choose green sugar apples with a yellowish color between the knobs on the surface. Red sugar apples should be picked when the color between knobs on the surfac…

Salsa Verde

Also known as Mexican Husk Tomato, tomatillos grow best in warm climates and are sweet and tangy. To amp up your taco night, be sure to add this flavor-packed…

See the Recipe

Sugar Snap Peas

Choose peas that are bright green, firm and free from blemishes. Nutrient Content Claims Excellent source of vitamin C and a good source of vitamin K. Fo…

Summer Squash

Summer squash is available fresh and frozen for good nutrition and convenience. If selecting fresh, choose glossy squash, heavy for size. Varieties to Exp…

Tomatillo

Tomatillos are available fresh and canned for good nutrition and convenience. If selecting fresh, look for dry, hard tomatillos with tightly fitting husks that…

Tomato

Tomatoes are available fresh and canned for good nutrition and convenience. If selecting fresh, choose tomatoes with bright, shiny skins and firm flesh. Vari…

Watermelon

Try the Look, Lift, Turn! Look the watermelon over. You are looking for a firm watermelon that is free from bruises, cuts or dents. Scratching is ok. Lift…

Winged Bean

Choose fresh, colorful beans that snap easily when bent. Nutrient Content Claims Cholesterol free, Low sodium, High in healthy fats, High in vitamin B-1, Hig…

Caprese Zucchini Boats

Enjoy this seasonal veggie as a vessel filled with lean protein, colorful veggies, healthy fats and flavorful herbs and spices for an all-in-one meal.

See the Recipe

Yellow Potatoes

Potatoes varieties should be clean, firm, smooth, dry and uniform in size. Nutrient Content Claims Fat free, saturated fat free, cholesterol free, low in so…

Zucchini

Look for zucchini with a slightly prickly, but shinny skin. The skin should be firm and free of cuts and bruises. Nutrient Content Claims Fat free, saturate…